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  • This afternoon I did a few things, and it was nice because the gym was empty. I usually work out at home on weekends but one of my coaches had given us a weekly challenge that required the use of a push prowler. I am not going to get one of those for my apartment

    3 rounds of weighted hip extensions (5 x 95, 3 x 115, 3 x 125)

    The goal of the weekly challenge was to complete as many GOOD rounds as possible of the following in 15 minutes:

    50m Prowler Push
    10x 2KB Front Squats
    10x 2KB Dead Lifts
    10x 2KB Bent-Over Rows
    10x 2KB Push-ups

    While this first workout only called for 1 set of kettlebells, I actually had 2 full sets. Still nursing my shoulder along and if I only had the appropriate weight for the double-racked front squats it would have been too light for the other exercises

    So I had two 8KG and two 16KG 'bells on the prowler. The 16KG was used for everything but the squats.

    I am not ashamed to say that the prowler was pretty heavy for me, but I did complete ~2.5 good rounds in those 15 minutes.


    I followed this with a lengthy progression of single arm kettlebell snatches that ranged from 10-22 pounds in weight. Been working with shoulder stability and I saw good evidence that my shoulders are coming right along! I won't go any heavier until my KB coach thinks my shoulders are ready for it, don't need a set back. He is VERY good at dealing with joint issues, I am fortunate to have access to him. I completed 35 snatches per side and things feel pretty darn good, I will take it! Hopefully I will feel the same way tomorrow morning.

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    • Flag football game in a freaking DRIVING SNOWSTORM. We won. So freaking cold. I had to sit in the car for 10 minutes with the heat on before I could even get my cleats off. I had to have the checkout lady get cash out of my wallet when I bought some food, because my fingers couldn't even do that.

      Fun times.

      Sent via lightsaber

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      • Doing it again today, but up a notch. Ten pushups every 8 minutes! Only been here an hour and a half and already have 100+ push-ups under my belt.
        Crohn's, doing SCD

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        • Originally posted by Mr. Anthony View Post
          Flag football game in a freaking DRIVING SNOWSTORM. We won. So freaking cold. I had to sit in the car for 10 minutes with the heat on before I could even get my cleats off. I had to have the checkout lady get cash out of my wallet when I bought some food, because my fingers couldn't even do that.

          Fun times.

          Sent via lightsaber
          Makes me feel better I'm not the only one still dealing with winter in April!

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          • Last night I did:

            Squat: 325 x 5 x 3

            Dead-stop bench from the pins:
            220 x 1
            205 x 2
            185 x 5

            Speed deadlifts:

            370 x 1 x 8 (on the minute)

            Overhead DB Press:
            50's x 5 x 3

            Chin-ups:
            75 x 6
            50 x 6

            Dips:
            100 x 7 (was smoked from the OHP's, strangely)
            50 x 10 (these got slow and grindy and hard. OS would have been proud)
            The Champagne of Beards

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            • Played in a basketball tourney over the weekend. 5 games. I felt pretty good throughout. Good physical competition, I took a pretty good beating down in the post. We hit the whisky pretty hard on Sat night, and me and most of my team was a little less enthusiastic on the Sunday games.

              Recovering still. Back in the gym tonight.

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              • 2x10 wrist push ups

                Plance Training: 2 minutes [sum] of plance flat tuck

                3 rounds:
                -30 s L-sit
                -60 s bridge

                3x60 s Handstand hold [chest to wall]

                2x10 fingertip push ups

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                • Deadlift 365 x 1, 315 x 8
                  Leg Press Drop set starting with 590 lbs
                  Hack Squat 50 bs.
                  Triceps, DB ext with 100 lbs, Pushdowns using the stack.

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                  • I only got 360 push-ups last night. Too busy.
                    Crohn's, doing SCD

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                    • Originally posted by Knifegill View Post
                      I only got 360 push-ups last night. Too busy.
                      360 push ups is a hell of a session !!!

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                      • Naw, I like to get to the 700 to 1000 range. That's how I increased my one set max from 35 to 45. I just want to do it again and hopefully I can get to sets of 50. I wanted to get to sets of 60 last year, but was going about it incorrectly. Now that I know how, I'm plodding ahead.
                        Crohn's, doing SCD

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                        • Tonight, 5 chin-ups every 5 minutes. Will update in AM for total number.
                          Crohn's, doing SCD

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                          • Yesterday did BB weighted hip raises, cable rows, weighted split squats, some plyo box work. Today is my day with my kettlebell coach and will be, no doubt, a butt-kicker.

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                            • Originally posted by Knifegill View Post
                              Yesterday did 10 pushups every ten minutes for about half the night. I guess around 300 push-ups.

                              Tonight I'm doing 10 chin-ups every ten minutes, still in progress. Not going to really keep count, just do it until the morning comes and it's too busy.
                              I went chin-up crazy last year. A few years back, I could do zero chinups, worked my way up to 10 and then 20 in about a year. Then started doing sets of 10 or 20, pyramids, all that, to get in 100-200 a day, taking weekends off. I did that for about a year, got to where I could do 30-40 perfect chinups in a row.

                              Then I took a full 6 months off. No chinups, pullups, or pushups. Just walking and sprinting. When I started back in a couple weeks ago, I managed 10 the first time, now up to 20+. I'm changing my tactic this year, instead of neverending chinups and pullups, I'm doing weighted chinups. Started with 25lbs, doing 35 pounds this week. I can manage 5 clean chins w/35 pounds. Will add maybe 5 pounds a week. I like the workout a lot better and can already tell biceps growing much faster than just endless bodyweight chins. Also started deadlifting, working on 200 now.

                              Bodyweight was fun for a couple years, but it really does limit itself. Still, I have a hard time not knocking out 10 when I randomly come across a suitable bar.
                              Find me on Facebook!

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                              • Every hour, on the hour, get up and do some Shovelglove exercises and some bodyweight squats. I'm trying to get back into exercise after a long hiatus, so really forcing myself to not overdo it and to keep the "mini-workouts" truly minimal for now. My tendency when re-starting an exercise program is to jump into it with both feet, overdo it, and hurt myself. So I'm taking it easy this time.

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